Friday, February 10, 2017

F*$% this @#$ $%^ !^%$

Monday - Good warmup, little sluggish
OHS - 2 sec pause in bottom, 5 min work to heavy - 135, 155, 185, 205 failed attempt on way down
Snatch Balance - 5 min work to heavy - 135, 155, 165 failed to lock, dropped forward, started to feel sharp pain in left scap
Snatch - EMOM
3 Reps @ 67% of 1RM - 110#
2 Reps @ 70% of 1RM - 115#
1 Rep @ 73% of 1RM - 120#
3 Reps @ 70% of 1RM - 115#
2 Reps @ 73% of 1RM - 120#
1 Rep @ 76% of 1RM - 125#
1:00 – Rest
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% - 135# - worked on being more patient, bar in hips way better
WOD - 21 – 15 – 9
Squat Snatch (95/65)
Chest-to-Bar Pull-Ups
Attempted.... snatch were hurting shoulder, then c2b caused more pain. Got bad had to stop.
Did double unders before leaving EMOM - 5x50
Went to see Rod, shoulder very weak to resistance test, believes possible tear. Ibu

Tuesday - Rest still in pain. 250 lunges and RomWod, estim

Wednesday - Coach 5,6.
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% 180#
Odd Minutes – 6 Back Squats @ 70% 180#
WOD - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 30 Kettlebell Swings 53#
Minutes 2-4 – 30 Wallballs 20#
Minutes 4-6 – Max Ring Muscle-Ups Strict MU Drill
Little bit of pain. Did kb, unb, unb, 25+5, wb unb, then 20+10, 15 strict pulls each
Cryo and Normatec for legs. Xover

Thursday - RomWod x2, Xover, estim

Friday - Coach 5,6, semi good warmup
AMRAP 18:
30 Push Jerks (95/65) Lateral raises 10#kb
30 Box Jumps 24" 30"
30 Toes to Bar V-Ups
30 Calorie Row
2 rounds + 15 reps (did kb strict press also 15 second round, 15 third round)
Conditioning - Alternating EMOM x 12 (6 Rounds):
:40s – Bike for Calories - 62 total (~10-11 per)
:40s – Max Double-Unders - 49, 35, 49, 58, 60, 36
Cryo, Xover, estim

Saturday - most of warmup
Front Squat - 2 sec pause - 135, 185#, 225#, 245#, attempted 255 failed
Clean complex - 135, 155, 175#
Squat Clean - 175#, 185#, 195#, attempted 205# 3 time, all fails
WOD - 5 Rounds:
20 Calorie Assault Bike
10 Dumbbell Burpee Box Step-Ups 50#'s to 24″
7 Squat Cleans 135#
30:57 - HOLY! This sucked hard!
Post - EMOM 10 mins
15 GHD Sit Ups
:30 sec max strict pull ups
10 reps each round = 50 total

Sunday -  Rest. Xover? 200 lunges

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